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Flavorful Salmon Dishes Packed With Nutrients




BENEFITS OF SALMON:

Rich in Omega-3 fatty acids, salmon is a great source of both EPA and DHA contributing to heart and cardiovascular health.

 

Excellent source for B complex vitamins helping to maintain many bodily functions from brain to nervous system, energy systems and cardiovascular health.

Rich in vitamin D and calcium to promote bone health.

 

The well known pink color of the salmon comes from the presence of astaxanthin, one of the carotenoid family of antioxidants, which may prevent cardiovascular, immune, degenerative diseases and inflammation.

TRY THESE RECIPES USING ECONOMICAL CANNED SALMON


Salmon Croquettes


  • 14.75 ounce can pink salmon

  • 1 large egg whisked

  • 1 cup panko bread crumbs or dried bread slices (crumbled)

  • 2 tablespoons red bell pepper minced (optional)

  • 2 tablespoons mayonnaise

  • 1 tablespoon dijon mustard (optional)

  • 1 tsp paprika

  • 1 tablespoon fresh lemon juice

  • ¼ teaspoon kosher salt

  • ¼ teaspoon black pepper

  • 1 tbsp canola oil

  1. Preheat the oven to 425°F and line a baking sheet with parchment paper

  2. In a large bowl add all ingredients

  3. In a large mixing bowl, combine flaked salmon, egg, paprika, bread crumbs red bell pepper (if using), mayonnaise, Dijon mustard (if using), lemon juice, paprika, 1 tablespoon canola oil, salt, and black pepper. Gently combine the ingredients.

  4. Using a slightly heaping ¼ cup measuring cup, scoop the mixture and form it into 9 patties. Press them together gently but firmly so they hold their shape and don't fall apart during baking.

  5. Place the salmon croquettes on the prepared baking sheet, and bake them in the preheated oven for 13-15 minutes or until they're lightly browned and cooked through

 

Salmon Rice Bowl


  • 4 oz. cooked salmon, canned

  • 1 1/2 c. Cooked rice

  • 1 tbsp. soy sauce

  • 1/4 cup steamed peas

  • Optional: adding green onions, sesame seeds or everything bagel seasoning. 

  1. Cook rice, either instant brown rice or regular grain rice, per package instructions.

  2. Measure out portions of cooked rice.

  3. Add salmon and drizzle with soy sauce and top with cooked peas. 

Salmon Dip


  • 7.5 oz salmon, drained

  • 1/2 cup cream cheese, plain

  • 1/4 cup sour cream, (or can use Greek yogurt)

  • 2 Tbsp lemon juice

  • 1/4 cup green onion, diced

  • 1 tbsp dried dill, or 1/4 cup fresh (chopped)

  • 1/2 tsp onion powder

  • Salt + pepper, to taste

  1. Mix together cream cheese, sour cream (or yogurt), lemon juice until incorporated.

  2. Add salmon, green onions, herbs, onion powder and salt/pepper, mixing until all is incorporated.


Reference:

  1. 12 health benefits of salmon for the heart, Brain, and much more. SafeBeat Initiative. (n.d.). https://safebeat.org/cardiac/heart_health/12_health_benefits_of_salmon_for_the_heart_brain_and_much_more/ 

  2. Hass, Sara RDN. (2023, April 11). What happens to your body when you eat salmon. EatingWell. https://www.eatingwell.com/article/8040993/is-salmon-good-for-you/

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